For a simple yet gourmet dinner, try our recipe for rockfish fillet in a fibre-rich cereal crust, accompanied by yellow beets seasoned with chives. This balanced and flavourful dish combines crunch and sweetness, perfect for a nourishing and comforting meal.
For a complete meal, serve with a portion of whole grains, such as quinoa, barley, millet, buckwheat, etc.
Ingredients
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675 g (1 1/2 lb) of rockfish fillets, or another white fish, cut into 4 portions
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Pepper and salt, to taste
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30 ml (2 tbsp) light mayonnaise
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30 ml (2 tbsp) 0% plain yogurt
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10 ml (2 tsp) whole grain mustard (or Dijon)
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10 ml (2 tsp) lemon juice
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80 ml (⅓ cup) psyllium cereal (such as All Bran Buds), crushed
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15 ml (1 tbsp) chia seeds
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15 ml (1 tbsp) walnuts, chopped
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2.5 ml (½ tsp) onion powder
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6 yellow beets
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15 ml (1 tbsp) extra virgin olive oil
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15 ml (1 tbsp) chives, chopped
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A pinch of salt
Preparation
- Preheat the oven to 450°F (230°C). Line a baking sheet with parchment paper or a silicone mat.
- In a pot of boiling water, cook the whole beets, covered, until tender, about 20-25 minutes.
- Meanwhile, in a small bowl, mix the mayonnaise, mustard, and lemon juice.
- In another bowl, combine the cereal, chia seeds, walnuts, and onion powder.
- Place the fish portions on the baking sheet. Season with salt and pepper, then spread the mayonnaise mixture over the fish. Top with the cereal mixture, pressing gently. Bake for 6 minutes, or until the fish is cooked through and the crust is lightly golden.
- Once the beets are cooked, rinse them with cold water, peel them, and cut into thin slices. Divide the beets among 4 plates, garnish with oil, chives, and a pinch of salt, then add the fish fillets. Serve with your choice of whole grain.
Notes
Keeps for 3 days in an airtight container in the refrigerator.
